Weight Training and Conditioning “CORE” and Plyometric Lesson Plan by ytrusdm7

VIEWS: 125 PAGES: 1

									Weight Training and Condition Footwork/Plyometric Lesson Plan 1. The students will demonstrate proper form and technique in 5 out of the following 6 footwork drills as measured by Randy Quistorff: a. 1 Foot in b. 2 Feet in c. Forward Shuffle d. Backward Shuffle e. Forward Shuffle Bound f. Backward Shuffle Bound 2. Through class lecture and discussion, by Randy Quistorff, the students will understand the history of plyometrics and where plyometrics came from. a. Early 60’s and 70’s: Eastern Block Countries b. Eastern Block Advantages i. Periodic Training ii. Jump Training-Plyometrics 3. Through class lecture and discussion, by Randy Quistorff, the students will comprehend how plyometrics is defined: a. Measurable increases where exercises/drills for the upper and lower body are designed to link strength with speed to produce explosive movement. i. Kinetic Energy ii. Concentric contraction followed by an Eccentric Contraction 4. Through a rubber band demonstration, done by Randy Quistorff, the students will comprehend the process of a concentric contraction followed immediately by an eccentric contraction. a. Rubber band demonstration 5. Through class lecture and discussion, by Randy Quistorff, the students will understand the rules of when and how to do plyometric training. a. Strength Training program must be included with plyometric program b. A warm up must be done before plyo training. c. Never do plyometric training on consecutive days. i. 2 to 3 days a week Max ii. 48 hours rest between workouts. If just starting out, 72 hours. d. Sport first, Plyo 2nd e. Speed workouts first, plyo 2nd f. Plyo 1st, Cond 2nd g. Plyo 1st, WT 2nd h. Do not do 2 days before meet 6. To demonstrate their competency and understanding of plyometrics, the students will demonstrate proper form and technique in 6 out of the following 8 plyometric stretch reflex activities as observed by Randy Quistorff. a. Power Drops b. Vertical Toss c. Single Leg hops d. Double Leg hops e. Box Jumps f. Box Drop g. Box Depth h. Box Depth Over


								
To top